4.27.24
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Weightlifting
Skill Development
5 min EMOM
6 Clean Rack Deliveries
5 min EMOM
3 Tall Cleans
Strength
4 Rounds E2M
3 Pause Front Squats
4 Rounds E2M
1 - 1 1/4 Squat Cleans
3 Rounds E2M
2 - 2 Position Cleans
CrossFit
Skill Development
4 sets
:20 Ring dip hold (top)
Rest :10
:20 Ring dip hold (bottom)
Rest :10
Metcon
3 Rounds for reps:
1-minute HSPU
1-minute DB Farmers carry hold
Rest 3 minutes
3 Rounds for reps:
1-minute Ring dips
1-minute DB Front rack hold
-Choose your own loading for DBs.
CAP programming from 1/31/2023
